All posts by Savannah Fearns

Friday

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Posted 09/21/17 by | 0

ST: Build to a heavy 2x Snatch Balance.

*Scale= overhead squat

18 minute cap.

EMOM x 8:

3 Hang squat cleans

*Building just a little bit each set. Set yourself up for success and no misses!*


Thurs

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Posted 09/20/17 by | 0

ST: Build to a max Push Press in 16 min.

For Time:

25 Deadlifts 225/155

–5 Rope climbs

20 Deadlifts

–4 Rope climbs

15 Deadlifts

–3 Rope climbs

10 Deadlifts

–2 Rope climbs

5 Deadlifts

–1 Rope climbs

21 min cap.  


Wed

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Posted 09/19/17 by | 0

SK: 10 min handstand walk practice.

2 rounds for time:

90 double-unders

15 box jumps 30/24

30 push-ups

12 min cap.

Mob: Pretzel, Figure-4 on the wall, hamstring pull


Monday

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Posted 09/17/17 by | 0

Acc: 3 x :20 hollow hold or rocks + :60 rest

21-15-9 reps for time of:
Dumbbell squat clean thrusters (50/35)
Pull-ups

14 min cap.

Cooldown: 800m jog, couch stretch, thread the needle, split&reach


Saturday

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Posted 09/15/17 by | 0

For Time:

400m walking lunge (no weight)

400m run

40 tire flips

400m run

400m farmer carry

28 min cap. Go heavy.


Fri

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Posted 09/14/17 by | 0

7 x 2-minute rounds of:
25/21 cal. row
Max rep jerks, 195/135

*no rack, no rest in between rounds, scale calories accordingly*


Thurs

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Posted 09/13/17 by | 0

Acc: 3 x not for time:

10 KB “bell up” presses (each arm, light)

45 Double-Unders

SS: Build to a max High-Hang Sq. Snatch

16 min cap.

Acc: 3 x 25 GHDSU or Abmat SU


Wed

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Posted 09/12/17 by | 0

ST: Build to a 10 rep max Back Squat.

17 min cap.

7 min AMRAP:

5 Box Jumps (30/24)

3 Squat Cleans (225/155)